As a busy single mother and full-time registered dietitian, I perceive that getting ready wholesome meals throughout a busy week can really feel like lots. However actual discuss: it’s additionally probably the greatest methods to remain on observe together with your well being and weight reduction objectives (2). Having a couple of straightforward Mediterranean recipes in your pocket might help.
You’ve most likely heard the Mediterranean weight-reduction plan is among the greatest on the market. US Information & World Report simply ranked it among the many greatest diets but once more. Fortunately, it’s additionally a manner of consuming that lends itself to quick, straightforward, home-cooked meals (1).
I’ve rounded up 9 high-protein Mediterranean-inspired recipes. These straightforward Mediterranean recipes are good for nights while you’re on a good schedule however wish to keep on observe together with your objectives. Plus, I’m sharing pro-tips to make them even easier. So, hold studying for extra on the advantages of the Mediterranean weight-reduction plan and the yummy recipes.
The Mediterranean Weight-reduction plan and Weight Well being
With its emphasis on entire, flavorful meals, the Mediterranean weight-reduction plan helps your well being whereas additionally making wholesome consuming really feel much less restrictive and extra satisfying (1).
Why is the Mediterranean weight-reduction plan so in style?
The Mediterranean weight-reduction plan is praised by dietitians, scientists, and foodies as a result of it focuses on recent, healthful elements linked to good well being outcomes (1).
Melissa Jaeger, RD Head of Diet at MyFitnessPal, says this weight-reduction plan is so highly effective due to the entire meals it focuses on, together with (1):
- Fruits
- Greens
- Complete grains
- Seafood
- Poultry
- Additional-virgin olive oil
“The Mediterranean weight-reduction plan encourages a various consuming sample with all kinds of plant-based, fiber-rich meals,” says Jaeger. She additionally notes that it’s simpler to observe than many different diets as a result of it’s versatile and doesn’t prohibit any meals teams. That stated, crimson meat and sweets are undoubtedly not staples of the Mediterranean weight-reduction plan (1).
The Mediterranean weight-reduction plan sample is related to tons of advantages, like (1):
- Wholesome physique weight
- Higher blood sugar
- Diminished ldl cholesterol
- Decrease blood stress
- Sharp mind operate
Find out how to make Mediterranean cooking simpler
Mediterranean cooking doesn’t need to be sophisticated. Right here’s how I hold it easy in my very own kitchen:
- Batch cook dinner the fundamentals. Roast veggies, grill hen, and cook dinner large batches of grains like quinoa and oatmeal. That manner, they’re able to go while you’re able to eat.
- Use shortcut elements. Canned beans, pre-washed greens, rotisserie hen, and frozen veggies streamline prep when your schedule is tight.
- Select one-pot or pan meals. Instruments like an Prompt Pot, gradual cooker, and sheet pan lower down on prep and cleanup.
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Information to the Mediterranean Weight-reduction plan: Advantages, Meals, and Life-style Habits
9 Simple Mediterranean Recipes
See one thing you want? Make it a recipe within the MyFitnessPal app to streamline monitoring the following time you eat it. You are able to do this for non-recipe-style meals you eat on repeat, too.
1. Sheet Pan Almond-Crusted Salmon With Inexperienced Beans
The Mediterranean weight-reduction plan embraces seafood and veggies, and also you get each on this recipe. I like a sheet pan meal as a result of there’s much less to scrub up! Through the use of salmon and two kinds of veggies (inexperienced beans and mushrooms), you get a flavor-filled meal with 8 grams of fiber and 30 grams of protein.
Although this meal takes solely 20 minutes of hands-on time, you might pace issues up through the use of ready-to-cook inexperienced beans.
You may serve this dish as a standalone, lower-carb meal or over brown rice or quinoa for further fiber. Be certain that to trace any extras you add utilizing MyFitnessPal. Use the Voice Log characteristic to fast and straightforward logging of any further elements.
Serves: 4 | Serving Dimension: 1 salmon portion, 2/3 cup/130g greens
Diet (per serving): Energy: 311; Complete Fats: 13g; Saturated Fats: 2g; Monounsaturated Fats: 7g; Ldl cholesterol: 59mg; Sodium: 590mg; Carbohydrate: 22g; Dietary Fiber: 8g; Sugar: 8g; Protein: 30g
2. Prompt Pot Rotini With Hen and Bell Peppers
Pasta is a staple of the Mediterranean weight-reduction plan, nevertheless it’s typically eaten alongside veggies and protein as an alternative of as the principle course (1). This meal is filled with protein and veggies, making this center-stage pasta an ideal Mediterranean weight-reduction plan dinner.
Utilizing the Prompt Pot saves time—prep takes simply 10 minutes, and the remaining is hands-off. Whereas it cooks, use the time to prep snacks or veggies for the week forward.
Serves: 4 | Serving Dimension: 1 1/2 cups pasta combination
Diet (per serving): Energy: 407; Complete Fats: 11.2g; Saturated Fats: 2.5g; Monounsaturated Fats: 4.5g; Ldl cholesterol: 78.6mg; Sodium: 707mg; Carbohydrate: 66.6g; Dietary Fiber: 10g; Sugar: 4.1g; Protein: 48.5g
3. Toast With Mediterranean Tuna Salad
This 20-minute meal options tuna the best way it’s eaten within the Mediterranean area–ready in olive oil as an alternative of mayonnaise (1). The recipe requires a slew of jarred veggies, comparable to artichokes, roasted crimson bell peppers, and pepperoncini. All instructed, you’ll get a half-serving of veggies on this open-faced sandwich.
Tuna is a good supply of protein (this meal delivers 26 grams of protein) and omega-3 fat that help well being (1, 3).
The tuna salad will be prepped prematurely and added to toast or salad greens at lunchtime.
Serves: 2 | Serving Dimension: 1 cup of salad and 1 slice of bread
Diet (per serving): Energy: 365; Complete Fats: 15g; Saturated Fats: 2g; Monounsaturated Fats: 5g; Ldl cholesterol: 36mg; Sodium: 528mg; Carbohydrate: 32g; Dietary Fiber: 2g; Sugar: 3g; Protein 26g
4. One-Pan Loaded Cauliflower Nachos
Nachos may not be the very first thing to come back to thoughts while you consider straightforward Mediterranean weight-reduction plan recipes. However elements like cauliflower, legumes, Greek yogurt, hen, seasonings, and olive oil make it completely appropriate for the Mediterranean weight-reduction plan (1).
Many of the elements, together with rotisserie hen, canned pinto beans, and store-bought pico de gallo (non-obligatory), are low-prep. The principle work comes from slicing the cauliflower. To avoid wasting time, purchase ready-to-cook or frozen cauliflower.
That is the right meal to fulfill your nacho cravings whereas nonetheless staying true to your well being objectives. With 11 grams of fiber and 27 grams of protein–and a hearty serving dimension–you’re virtually assured to get comfortably full and keep that manner for hours (3).
Serves: 2 | Serving Dimension: 1/2 the pan
Diet (per serving): Energy: 380; Complete Fats: 19g; Saturated Fats: 5g; Monounsaturated Fats: 10g; Ldl cholesterol: 11mg; Sodium: 354mg; Carbohydrate: 31g; Dietary Fiber: 11g; Sugar: 9g; Protein: 27g
Concerning the Specialists
Samantha Cassetty, MS, RD, is a nationally acknowledged meals and diet professional, media character, diet guide, and creator. Cassetty is a former diet director for Good Housekeeping and the co-author of the guide Sugar Shock.
Melissa Jaeger RD, LD, is the Head of Diet for MyFitnessPal. Melissa acquired a Bachelor of Arts in Diet (DPD) from the School of Saint Benedict and accomplished her dietetic internship by Iowa State College. In Could 2024 she was acknowledged because the Registered Younger Dietitian of the Yr awarded by the Minnesota Academy of Diet and Dietetics.
5. Air Fryer Salmon With Arugula-Berry Salad
Air frying offers salmon a crisp crust whereas retaining the fish tender. Pairing it with arugula and berries creates a fiber- and protein-rich meal prepared in quarter-hour.
For those who don’t like peppery arugula, you might use spring greens as an alternative. If berries aren’t in season, swap them for unsweetened dried fruit or pomegranate seeds.
This meal gives a lot of Mediterranean diet-friendly fruits and veggies plus 9 grams of fiber and 26 grams of protein to help your weight reduction and well being objectives (3).
Serves: 2 | Serving Dimension: 1 salmon fillet and about 2 1/2 cups salad
Diet (per serving): Energy: 345; Complete Fats: 20g; Saturated Fats: 4g; Monounsaturated Fats: 8g; Ldl cholesterol: 0mg; Sodium: 501mg; Carbohydrate: 13g; Dietary Fiber: 9g; Sugar: 9g; Protein 26g
6. Spaghetti With Roasted Tomatoes & Shrimp
A superb quantity of seafood is eaten on the Mediterranean weight-reduction plan (1). On this case, shrimp and tomatoes are roasted on the identical sheet pan for a weeknight-easy meal.
This dish is filled with 38 grams of protein. For extra fiber, use entire wheat or pulse-based pasta (comparable to lentil or chickpea pasta) as an alternative of strange spaghetti.
Though this meal consists of some veggies, I’d counsel serving it with a aspect salad for extra veggie goodness.
Serves: 4 | Serving Dimension: 1 2/3 cups
Diet (per serving): Energy: 419; Complete Fats: 10g; Saturated Fats: 1g; Monounsaturated Fats: 5g; Ldl cholesterol: 220mg; Sodium: 504mg; Carbohydrate: 49g; Dietary Fiber: 2g; Sugar: 7g; Protein 38g
7. Hen Shawarma Pita Pizzas
For those who’re a fan of pizza, you’ll respect this straightforward, protein-packed model that sticks to the rules of the Mediterranean weight-reduction plan (1).
Complete wheat pita serves as your straightforward pizza crust. It’s topped with rotisserie hen tossed in shawarma spices, hummus, and cheese.
This all-in-one straightforward Mediterranean recipe features a aspect tomato-cucumber salad for the right of entirety.
Serves: 4 | Serving Dimension: 1 pizza
Diet (per serving): Energy: 409; Complete Fats: 13g; Saturated Fats: 4g; Monounsaturated Fats: 2g; Ldl cholesterol: 18mg; Sodium: 574mg; Carbohydrate: 40g; Dietary Fiber: 6g; Sugar: 3g; Protein 25g
8. Excessive-Protein Hen Salad
Hen salad sounds about as American because it will get, however the elements–hen, entire grain bread, Greek yogurt, apples, and grapes–make it Mediterranean diet-friendly (1). Plus, this meal serves up a hefty 34 grams of protein and seven grams of fiber thanks to those elements.
Rotisserie hen or leftover hen breast is the time-saving hero right here. Meal prep the hen salad prematurely, and also you’ll have high-protein sandwiches–or salads if you happen to choose–for days!
Serves: 6 | Serving Dimension: 3/4 cup (about 5 ounces or 142 grams) + 2 slices entire grain bread + 1 medium lettuce leaf
Diet (per serving): Energy: 364; Complete Fats: 6g; Saturated Fats: 1g; Monounsaturated Fats: 1g; Ldl cholesterol: 65mg; Sodium: 412mg; Carbohydrate: 44g; Dietary Fiber: 7g; Sugar: 10g; Protein: 34g
9. Gradual Cooker Hen Tortilla Soup
Black beans, avocado, and hen breast are the Mediterranean weight-reduction plan hero elements of this meal (1).
The recipe couldn’t be easier. Toss some no-prep elements, comparable to hen breasts, canned beans, and jarred salsa, into the gradual cooker within the morning and are available house to a scrumptious, protein- and fiber-filled dinner.
Professional tip: Make sufficient soup to get pleasure from leftovers for lunch. Attempt to decide on entire grain tortilla chips by on the lookout for the phrases “entire grain corn” on the ingredient checklist.
Serves: 4 | Serving Dimension: 1/4 recipe
Diet (per serving): Energy: 344; Complete Fats: 12g; Saturated Fats: 1g; Monounsaturated Fats: 3g; Ldl cholesterol: 55mg; Sodium: 259mg; Carbohydrate: 35g; Dietary Fiber: 9g; Sugar: 5g; Protein: 33g
Incessantly Requested Questions (FAQs)
What snacks are allowed on the Mediterranean weight-reduction plan?
Complete meals snacks can simply match right into a Mediterranean weight-reduction plan life-style (1). Produce picks, like recent vegatables and fruits and dried fruits, along with nuts, seeds, and entire grains are welcomed within the snack class on this consuming sample. Plus, small quantities of dairy meals, like plain Greek yogurt or modest quantities of cheese, are additionally included (1).
Is popcorn allowed on the Mediterranean weight-reduction plan?
Sure, popcorn followers, be at liberty to include this entire grain into your Mediterranean weight-reduction plan. Go for air-popped popcorn that’s seasoned with olive oil and a sprinkle of sea salt over these varieties which might be coated with butter or sugar, like caramel corn.
What chips or crackers are OK on the Mediterranean weight-reduction plan?
A standard Mediterranean weight-reduction plan wouldn’t depend on processed snacks, like chips or crackers, that come from a bundle (1). Nevertheless, with the growth in purposeful meals available on the market embracing the Mediterranean weight-reduction plan, there’s a little bit of a gray space. This implies now and again (and moderately), entire grain primarily based chips or crackers, like 100% wheat, corn, or lentil primarily based crips, could also be loved.
What’s the Mediterranean weight-reduction plan strategy to snacking?
The Mediterranean weight-reduction plan is a life-style strategy to diet and wellness. “The Mediterranean weight-reduction plan encourages constructive supper time behaviors, comparable to slowing right down to get pleasure from your meal within the firm of others,” says Jaeger. So most Mediterranean cultures give attention to these meals, not snacking between meals.
The Backside Line
Sensible snacking is feasible when following a Mediterranean weight-reduction plan. As an alternative of a conventional packaged snack, flip to entire meals which might be wealthy in advanced carbohydrates, wholesome fat, plant-forward proteins and antioxidants to spherical out between-meal starvation (1). A easy Greek yogurt bowl paired with recent berries, chopped nuts, and even a drizzle of honey is a good, Mediterranean weight-reduction plan snack choice!
Let MyFitnessPal enable you obtain your objectives whereas optimizing your snacks with better-for-you Mediterranean-flare bites. Checkout these high-fiber snacks below 255 energy or these low-sugar snacks below 200 energy to fulfill a candy tooth to get you began. No matter you’re craving, we’ve obtained you coated with a snack choice that can give you the results you want on the Mediterranean weight-reduction plan!
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